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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Sep 15 2025 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1957 days ago) |
09152025(Time) Warm up 0:00-12:00 1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement 2. Barbell Prep A. Burgener Warm up Snatch (3-5 reps at each position) * Down and Finish (speed through the middle) * Elbows High and Outside (bar close) * Muscle Snatch (strong turnover) * Snatch Lands 2', 4', 6' (footwork) * Snatch Drops (footwork) B. Skill Transfer Exercises Snatch * Snatch Grip Push Press * Overhead Squat * Heaving Snatch Balance * Drop Snatch * Snatch Balance C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch Skill 14:00-24:00 *Do a set every 2 minutes. 2 Snatch @65% 1RM Snatch 1 Snatch @70% 1RM Snatch 3 Snatch @65% 1RM Snatch 2 Snatch @70% 1RM Snatch 1 Snatch @75% 1RM Snatch Workout 38:00-60:00 6 Rounds 8 Dumbbell Box Step Overs (2x35/20) (20') 12 Dumbbell Snatches (35/20) 72 Single Unders (OR 36 Double Unders) |
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